9 Hand Exercises To Help Prevent Carpal Tunnel Syndrome

Are you looking for hand exercises that you can easily do in your workplace? Then, it’s your lucky day. I have collated these nine hand exercises that you can easily follow no matter where you are. And these exercises help prevent carpal tunnel syndrome. 

If you work in an office, a baker, or your work line requires repetitive actions with your hands, you are at risk of carpal tunnel syndrome. Carpal tunnel syndrome or repetitive strain injury (RSI) is a condition where you feel pressure on your wrist nerve. This injury causes pain, numbness, tingling, and weakness in your hand and wrist. People suffering from this injury go through different treatments – a lifestyle change, immobilization, and medication – and, if worst comes to worst, they would need to go for an operation called carpal tunnel release. Without further ado, here are the nine easy hand exercises. 


1. Prayer Stretch

  • Start with your palms together and position them in front of your chest just below your chain. 
  • Slowly lower your hands toward your waistline. Keep your hands close to your stomach with palms together until you feel a mild to moderate stretch under your forearms.
  • Hold the position for 15-30 seconds.
  • Repeat 2-4 times.

2. Stretching the Wrist Flexor

  • Extend the arm in front of you with the palm facing up.
  • Bend your wrist with the other hand pointing towards the floor.
  • Gently bend the wrist further with your other arm until you feel a mild to moderate stretch in your forearm.
  • Stay in that position for at least 15-30 seconds.
  • Repeat 2-4 times.

3. Stretching the Wrist Extensor

  • Extend the arm in front of you with the palm facing downward.
  • Bend your wrist with the other hand. Point it towards the floor.
  • Gently bend the wrist further with your other arm until you feel a mild to moderate stretch in your forearm.
  • Stay in that position for at least 15-30 seconds.
  • Repeat 2-4 times.

4. Spiders Doing Pushups on a Mirror

  • Put your hands together in an inverted prayer position.
  • Spread your fingers apart as far as you can without separating the fingers.
  • Steeple the fingers – separate palms of hands but keeping fingers together.
  • Do this exercise for 2-6 minutes.

5. The Shake Exercise

  • Shake your hands as if you’ve just finished washing them and are trying to air dry them.
  • Do this exercise for 1-2 minutes every hour.

6. Stretch Armstrong

  • Extend your arms in front of you, elbow straight with the wrist extended and fingers facing the floor.
  • Spread your fingers slightly and with your other hand, gently bend your palm and fingers as far as you can.
  • Hold that position when you reach your maximum point of flexibility. Hold it for about 20 seconds.
  • Switch hands and repeat the steps.
  • Repeat 2-3 times on each side.

7. First to Stop Sign

  • Make a fist with your hand and slide your fingers up until they point toward the ceiling. It would look like you are telling someone to stop.
  • Repeat 5-10 times on each hand.

8. Fist to Fan

  • Make a fist with both your hands.
  • Spread your fingers like a fan and stretch them as far as you can.
  • Repeat 5-10 times.

9. Thumb Touches Exercise

  • One at a time, touch the tip of each of your fingers with the end of your thumb – make O-shape.
  • Repeat a few times on each hand.

Takeaway

Prevention is always better than cure. So, make sure to do any of the hand exercises mentioned above. They are straightforward to do and do not take up space, so you can easily do them without leaving your desk or workstation. It does not take a lot of your time as well. 

If you are experiencing lower back pains, you can check easy and simple exercises in 9 Easy Exercises to Strengthen Lower Back.

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